Warm-up (500) 300 free 200 kick Set(500) 10 x 50's on :50 ...25 mod/25 fast Set (200) kick 8 x 25 on :30 Set (1600) 4 rounds 6 x 50’s on :50 ...descend 1-3 100 easy on 2:00 Set (400) Pull 4 x 100’s ..3cb Cool-down (200) 200 easy swim